CrossFit Cape Codders at the Wrrior Dash! Feel Free to write your reviews in the comments! Monday WOD Press3-3-3-3-3 Followed By Add 10 Pounds to the best press weight you did and do 1 Round For Time: 20 Shoulder to Overhead40 Burpees over your bar. Facing and jumping...

Thursday WOD ‘Squat Cluster’ Complete 25 reps:Squat @ 85-90% of 1 RM *Perform as many reps as possible, usually done in 1-3 reps, rack the bar and rest no longer than 30 seconds between efforts. Keep going until you complete 25 total reps. *If you rest longer than 30...

Photo By Pat ‘Rankel’ AMRAP 20 MinutesDeadlift 6 reps 225/1557 Burpee pull-ups10 Kettlebell swings, 2 pood/1.5 PoodRun 200 meters Sub for the burpee pull ups is a burpee, jump on the box you are using to reach the bar, and do a jumping pull up all in one rep....

Saturday we will only have an 8am class, then we will be going to the N. East CrossFit Games Regional in Canton Mass at the Reebok World HQ. All are welcome! Photo From The CrossFit Games Mid Atlantic Regional Friday WOD The Filthy 50 For time: 50...

ThursdayWOD :30 on :30 off 6 RoundsStrict NO Kipping Pull UpsSledge Hammer Strikes 3 Rounds Right Side,3 Rounds Left SideUnanchored Sit Ups Rotate to The Next Station Each Round Rather Than Stay In One Spot For 6 Consecutive Rounds. PLEASE NOTE THAT SATURDAY THERE WILL ONLY BE AN...